3-Day Full Body, BW

On the Don Saladino App
No Equipment. No Excuses. Just Results.
Whether you’re short on time, traveling, or getting back into a routine, this 3-Day Full Body Bodyweight Program is designed to build strength, burn fat, and boost energ. Each 30–40 minute session blends mobility, strength training, and cardio-based intervals to help you move better, feel stronger, and stay consistent. With a unique focus each day from foundational strength, to explosive athletic work, to stability and core… you’ll challenge your body in new ways while keeping it fun &  effective.

GOAL: Just Move
DIFFICULTY: For Everyone
DURATION: 6 Weeks, 3 Days a Week
AVG LENGTH: 30-40 Minutes
EQUIPMENT: Bodyweight only


Training Split:

  • Day 1: Full Body Bodyweight - Athletic Foundation

  • Day 2: Full Body Bodyweight - Volume & Flow

  • Day 3: Full Body Bodyweight - Power & Core

What’s Included:

  • App Access, Desktop Dashboard, & eBook

  • 3-Day Full Body, Bodyweight Program

  • Exercise Demonstration Videos

  • Weight Logging & Tracking

  • Nutrition, Supplement, & Macro Guides

  • Private Group Access

No subscription or reoccurring fees for the Don Saladino app. The app is FREE. Your purchased programs will be stored & accessed within your app account.


ABOUT THE PROGRAM

The 3-Day Full Body Bodyweight Program delivers everything you need to move better, get stronger, burn fat, and boost your energy. Across three unique sessions each week, you’ll lay an athletic foundation, build total-body endurance, and develop explosive power with core stability. Each workout blends mobility, strength, and cardio-based intervals so you finish every session feeling energized, capable, and ready for more. Includes 3 strategic progressions over 6 weeks to keep your body adapting and your results climbing.

🛠️ PROGRAM STRUCTURE
Day 1
. Full Body Athletic Foundation – focuses on blending mobility work, lower-body strength, pushing power, and core control. This day prioritizes movement quality, joint preparation, and establishing strong, efficient full-body patterns.

Day 2. Full Body Volume & Flow - a dynamic mix of functional mobility, volume-based strength work, and athletic movement designed to improve overall efficiency, endurance, and coordination.

Day 3.
Full Body Power & Core Stability - combinies explosive bodyweight drills with core and stability training to challenge your control, balance, and conditioning in a compact, high-output format.

Ready to train anytime, anywhere? Buy the 3-Day Full Body Bodyweight Program!


Day 1 Breakdown:

🔍 BODYWEIGHT STRENGTH - This workout is designed to build a strong foundation by focusing on mobility, stability, and overall body control. It prepares your body for more challenging exercises throughout the program, helping you develop a balanced strength base and improve functional movement patterns that will enhance your overall fitness.

 🧘 A BLOCK: Activation / Mobility
A1: Lunge to Reach
– Opens hips and thoracic spine to prep for full-body movement
A2: Single Leg Glute Bridge – Activates glutes and stabilizers for better lower body control
A3: Hip 90/90 with Transitions – Improves hip mobility and internal/external rotation
A4: Cats & Dogs – Warms up the spine and promotes core awareness
🟢 Purpose: Activate key muscles, improve mobility, and prime the body for a safe and effective strength session.

🦵B BLOCK: Lower Body Strength
B1: Seesaw Lunge
– Challenges balance, coordination, and leg strength through a dynamic pattern
B2: Lateral Lunge – Strengthens adductors and glutes while improving lateral movement
🟢 Purpose: Build foundational lower body strength and mobility with controlled, functional movements.

💪 C BLOCK: Upper Body Strength
C1: Push-Up
– Builds upper body pushing strength and core integration
C2: Prone W Press – Activates postural muscles and improves shoulder health
🟢 Purpose: Develop pressing strength while reinforcing posture and shoulder function.

🥵 D BLOCK: Core Stability
D1: Side Plank Elbow to Knee
– Enhances oblique and hip flexor strength with anti-rotation control
D2: Reverse Crunch – Targets lower abdominals while minimizing spinal strain
🟢 Purpose: Strengthen the core through controlled, functional movements that support full-body training.

🏁 E BLOCK: Conditioning Finisher
E1: High Knees Intervals – Elevates heart rate and finishes the session with explosive energy
🟢 Purpose: Boost cardiovascular output, improve athleticism, and leave you feeling energized.

Ready to train anytime, anywhere? Buy the 3-Day Full Body Bodyweight Program!


To get familiar with the app, check out the How to Use the App video in the sidebar and the How to Use the App guide in the Resources section, located in the footer.

While logging your workout, tap the History Button ↺ (second icon in the footer), a pop-up screen will appear with your logging history for the exercise, tap Close in the upper left corner to return to logging.

You can change from pounds to kilograms by tapping Settings in the lower right of the footer, toggling the slider on for Metric, and tapping Save in the upper right corner.


Frequently Asked Questions

  • Yes! All of Don’s programs are delivered through the Don Saladino App — but you must purchase a program first.

    Once you make a purchase, you’ll receive an email with instructions to download the app and your custom login credentials. You’ll then have access to your purchased programs in the app.

    Each program also comes with a downloadable eBook, so you have lifetime access to your program even after your app access period ends.

  • A purchased program will remain in your Don Saladino App account for 500 days from the date of purchase. During this time, you can repeat the program as many times as you’d like, track your weights, and monitor your progress directly in the app.

    To ensure you always have a copy, you may download or print the included eBook version, which is yours to keep forever — even after the app access period ends.

    Why 500 days?
    Nothing digital is truly “lifetime” — apps and online platforms change over time. To guarantee you always have your program, we provide an eBook version for lifetime use, while the app experience is available for 500 days to support your training and progress tracking.

  • Purchases made before January 2025 were eBook programs created prior to the launch of the Don Saladino App. These older purchases are not accessible in your app account and will not appear in the new app.

    However, you still own these programs indefinitely. Please make sure to print or download the eBook files. The exercise libraries and program files will remain stored in Dropbox until December 2025 — be sure to download everything you need before that date.

  • Don has designed programs to fit a variety of training setups — whether you have access to a full gym, a few dumbbells at home, kettlebells, or even just your bodyweight.

    Each program clearly lists exactly what equipment you’ll need:
    Gym Programs: These use standard gym equipment like barbells, dumbbells, cables, benches, and machines.
    Dumbbell-Only Programs: Perfect for a home setup — just a set of dumbbells and a small workout space are enough.
    Kettlebell Programs: Focused on using kettlebells only. Great for strength, conditioning, and mobility.
    Bodyweight Programs: No equipment required — you can do these anywhere, anytime.

    If you’re training at home and wondering whether your setup will work for a specific gym program, check the sales page for that program. The full list of required equipment is always included in the first section of each program’s description, so you’ll know exactly what you need before you buy.

  • My programs are designed for EVERYONE — from beginners to experienced trainees. All skill levels are welcome and encouraged to join!

    Each program includes clear instructions, exercise demonstrations, and modifications so you can train confidently, no matter where you’re starting from.

    If a program is best suited for intermediate to advanced trainees, I’ll always note that clearly on the sales page and in the program description — so you’ll know exactly what to expect.

    No matter your experience level, you’ll have the guidance and support you need to succeed.

  • PREMIUM PROGRAMS
    9 Weeks — $99
    These programs are inspired by how actors prepared for specific movie roles. They give you an inside look at the training style and methods used to build a film-ready physique. Perfect if you want to train like your favorite Hollywood actor.

    ESSENTIAL PROGRAMS
    6 Weeks — $69
    These programs are goal-focused and designed to deliver results for everyday fitness goals — like building strength, improving performance, losing fat, or boosting overall health. Simple, effective, and easy to follow at any level.

  • Due to the nature of digital products and immediate access, all sales are final and non-refundable. Please make sure you have reviewed all program details before purchasing.

    Upon purchase, you receive immediate access to the Don Saladino App, your program, the nutrition guide, the supplement guide, and the macro guide. Because these materials are delivered digitally and available instantly, we are unable to offer refunds on any programs.

    If you are unable to start or complete your program right away, you have flexibility — your program will remain in your app account for 500 days from the date of purchase, so you can complete it on your own schedule.

    If you have any questions about your program or need assistance with access, please contact our support team. We’re here to help you get the most out of your training experience.

  • Please email Dino Brand Support. They have all the answers!


Real Results

“Real results are built with Micro-Momentum. The idea that big, sustainable progress comes from the accumulation of small, manageable actions done consistently over time. It’s not about giant leaps. It’s about stacking small wins every single day. One workout, one healthy meal, one good night’s sleep… they add up. Focus on the little things consistently, and you’ll build real, lasting results that go far beyond quick fixes.” — Don Saladino